Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
1 steak (173 g): 519 kcal, 45.8 g protein, 0 g carbohydrate and 37.4 g fat.
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Nutrition Facts
Serving size1 steak (173 g)
Amount per serving
Calories520
% Daily Value*
| Total Fat 37g | 48% |
|---|---|
| Saturated Fat 13g | 67% |
| Trans Fat 1.5g | |
| Cholesterol 180mg | 60% |
| Sodium 120mg | 5% |
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Total Sugars 0g | |
| Includes Added Sugars 0g | 0% |
| Protein 46g | 92% |
| Vitamin D 0.3mcg | 0% |
| Calcium 10mg | 0% |
| Iron 8.6mg | 50% |
| Potassium 490mg | 10% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.
What 1 steak (173 g) gives you
High in Protein (92% DV), Iron (48% DV), Phosphorus (25% DV), Zinc (110% DV), Copper (39% DV), Selenium (111% DV), Riboflavin (B2) (110% DV), Niacin (B3) (52% DV), Pantothenic acid (B5) (47% DV), Vitamin B6 (44% DV), Vitamin B12 (575% DV), Choline (25% DV)
Low in added sugars, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
35% protein · 0% carbohydrate · 65% fat
- Protein
- 46 g 35%
- Carbs
- 0 g 0%
- Fat
- 37 g 65%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 27% of foods
- Protein: more than 89% of foods
- Total fat: less than 14% of foods
- Carbohydrate: none
- Dietary fiber: none
- Total sugars: none
- Sodium: less than 52% of foods
All nutrients (59)
Amounts for 1 steak (173 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 519 kcal | 300 kcal | |
| Protein | 45.8 g | 26.5 g | 92% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Water | 87.9 g | 50.8 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 37.4 g | 21.6 g | 48% |
| Saturated fat | 13.4 g | 7.73 g | 67% |
| Trans fat | 1.73 g | 1 g | |
| Monounsaturated fat | 15.1 g | 8.73 g | |
| Polyunsaturated fat | 2.03 g | 1.18 g | |
| Omega-3 ALA | 0.04 g | 0.023 g | |
| Omega-3 EPA | 0.005 g | 0.003 g | |
| Omega-3 DHA | 0.002 g | 0.001 g | |
| Cholesterol | 180 mg | 104 mg | 60% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 13.8 mg | 8 mg | 1% |
| Iron | 8.56 mg | 4.95 mg | 48% |
| Magnesium | 41.5 mg | 24 mg | 10% |
| Phosphorus | 315 mg | 182 mg | 25% |
| Potassium | 488 mg | 282 mg | 10% |
| Sodium | 121 mg | 70 mg | 5% |
| Zinc | 12.1 mg | 6.97 mg | 110% |
| Copper | 0.355 mg | 0.205 mg | 39% |
| Manganese | 0.353 mg | 0.204 mg | 15% |
| Selenium | 60.9 mcg | 35.2 mcg | 111% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 13.8 mcg | 8 mcg | 2% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.346 mcg | 0.2 mcg | 2% |
| Vitamin E | 0.173 mg | 0.1 mg | 1% |
| Vitamin K | 2.77 mcg | 1.6 mcg | 2% |
| Thiamin (B1) | 0.218 mg | 0.126 mg | 18% |
| Riboflavin (B2) | 1.43 mg | 0.827 mg | 110% |
| Niacin (B3) | 8.37 mg | 4.84 mg | 52% |
| Pantothenic acid (B5) | 2.35 mg | 1.36 mg | 47% |
| Vitamin B6 | 0.756 mg | 0.437 mg | 44% |
| Folate | 10.4 mcg | 6 mcg | 3% |
| Vitamin B12 | 13.8 mcg | 7.97 mcg | 575% |
| Choline | 135 mg | 78.1 mg | 25% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.514 g | 0.297 g | |
| Threonine | 2.15 g | 1.24 g | |
| Isoleucine | 2.13 g | 1.23 g | |
| Leucine | 3.91 g | 2.26 g | |
| Lysine | 4.33 g | 2.5 g | |
| Methionine | 1.23 g | 0.713 g | |
| Cystine | 0.46 g | 0.266 g | |
| Phenylalanine | 1.83 g | 1.06 g | |
| Tyrosine | 1.69 g | 0.979 g | |
| Valine | 2.29 g | 1.32 g | |
| Arginine | 3.09 g | 1.79 g | |
| Histidine | 1.69 g | 0.974 g | |
| Alanine | 2.83 g | 1.64 g | |
| Aspartic acid | 4.42 g | 2.56 g | |
| Glutamic acid | 7.45 g | 4.3 g | |
| Glycine | 2.26 g | 1.3 g | |
| Proline | 2.04 g | 1.18 g | |
| Serine | 1.87 g | 1.08 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
Similar foods
- Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, raw
- Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
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- Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, raw
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Sources
- USDA FoodData Central record 173398(SR Legacy)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.